Topic Suggestions and Examples

Walk with a Doc was started in 2005 by Dr. David Sabgir, a cardiologist in Columbus, Ohio. Frustrated with his inability to affect behavior change in the clinical setting, Dr. Sabgir invited his patients to go for a walk with him in a local park on a spring Saturday morning. To his surprise, over 100 people showed up, energized and ready to move. Since that first event in 2005, Walk with a Doc has grown as a grassroots effort, with a model based on sustainability and simplicity:

1. A doctor gives a brief presentation on a health topic

2. The doctor then leads participants on a walk at their own pace.

Here at St. Luke’s we have been doing the Walk with a Doc program in three ways:

1. Hospital-based (aka Network-based): A series of walks with different doctors each time

2. Practice-based (or Doctor-based): A series of walks with the same practice docs each time

3. Event-based: One-time walks, often paired with an existing event such as a health fair or local

festival.

The “brief presentation” can last from 3-10 minutes, so the goal is to give the participants one or two

main points to take away. Participants can ask questions as a group and individually during the walking

portion of the event.

Below are 85 suggested topics, followed by 15 more topics that include talking points and outlines.

Please note that the topics, talking points, and citations were created by medical student interns as part

of a summer project and have not been vetted or validated in detail. You are welcome to use your own

as well. These are just suggestions that may help generate ideas. There are literally 1,000’s of possible

topics!

Some suggested topics and links:

1. Good vs. bad cholesterol (https://www.cdc.gov/cholesterol/ldl_hdl.htm)

2. Bariatric surgery (https://www.bariatric-surgery-source.com/types-of-bariatric-surgery.html)

3. Walking improves balance (https://www.health.harvard.edu/staying-healthy/improve-your-

balance-by-walking)

4. Foods that promote NO production (https://thegoodinside.com/6-foods-to-send-nitric-oxide-

levels-soaring/)

5. Why our body needs Ca

(https://www.sciencedirect.com/science/article/pii/S2213453016000021)

6. How the immune system works and ways you can help boost yours (vitamin C and E, etc.)

(https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ten-

simple-natural-ways-to-boost-immune-system/)

7. Stroke and MI (https://www.medicalnewstoday.com/articles/313217.php)

8. Arthritis (https://www.arthritis.org/about-arthritis/understanding-arthritis/)

9. USDA MyPlate (https://www.choosemyplate.gov/what-healthy-eating-style)

10. Suicide prevention (https://www.samhsa.gov/suicide-prevention)

11. Opioid epidemic (https://www.drugabuse.gov/drugs-abuse/opioids/opioid-overdose-crisis)

12. Gardening health benefits (https://learn.eartheasy.com/articles/6-unexpected-health-benefits-

of-gardening/)

13. Ensuring you are getting exercise through the winter months

(https://livelifegetactive.com/blog/exercise-in-winter/)

14. Healthy snack alternatives (ex. Baked sweet potato chips instead of potato chips)

(https://greatist.com/health/healthy-chip-alternatives)

15. Fiber (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-

depth/cholesterol/art-20045192)

16. What organic means (https://lifehacker.com/5941881/what-does-organic-really-mean-and-

should-i-buy-it)

17. Vitamin B12 (https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663)

18. Antibiotics, how they are good and bad

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997060/)

19. Pros and cons of probiotics (http://www.berkeleywellness.com/supplements/other-

supplements/article/probiotics-pros-and-cons)

20. C. diff (https://www.mayoclinic.org/diseases-conditions/c-difficile/symptoms-causes/syc-

20351691)

21. Lung health (http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/)

22. Eye health and vision (https://nei.nih.gov/healthyeyes/eyehealthtips)

23. Sinus infections (https://acaai.org/allergies/types/sinus-infection)

24. Vertigo (https://www.everydayhealth.com/vertigo/causes-risk-factors/)

25. How environment impacts lung health (ex. Pollution and asthma)

(https://ephtracking.cdc.gov/showCancerLcEnv.action)

26. Websites that are beneficial when it comes to health and wellness vs those that aren’t (i.e.

webmd) (https://patientsrising.org/reliable-medical-information-online/)

27. Why exercising is not enough to lose weight, you need to diet too

(https://www.washingtonpost.com/national/health-science/exercise-does-so-much-for-you-

why-wont-it-make-you-lose-weight/2017/08/11/618db370-77d7-11e7-8f39-

eeb7d3a2d304_story.html?noredirect=on&utm_term=.b9f5290bc464)

28. Why it's important to get kids outside (primes immune system, exercise, etc.)

(https://askthescientists.com/outdoors/)

29. RBCs

(https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=34&ContentTypeID=1

60)

30. Clotting disorders (https://www.healthline.com/health/bleeding-disorders)

31. Flu (https://www.cdc.gov/flu/prevent/index.html)

32. Viral vs. bacterial infections (https://www.mayoclinic.org/diseases-conditions/infectious-

diseases/expert-answers/infectious-disease/faq-20058098)

33. Thyroid conditions (https://www.medicinenet.com/thyroid_disorders/article.htm)

34. Alzheimer’s and dementia (https://www.alz.org/alzheimers-dementia/what-is-dementia/types-

of-dementia)

35. Dehydration (https://www.emedicinehealth.com/dehydration_in_adults/article_em.htm)

36. Tick and insect bites, staying safe outside (https://www.cdc.gov/ncezid/dvbd/about/prevent-

bites.html)

37. Exercise and your heart

(https://wa.kaiserpermanente.org/healthAndWellness?item=%2Fcommon%2FhealthAndWellne

ss%2Fconditions%2FheartDisease%2FexerciseBenefit.html)

38. Kidney health (https://www.kidney.org/atoz/content/sixstepshealthprimer)

39. Colorectal cancer screenings, why colonoscopies are important

(https://www.cancercare.org/publications/116-

colorectal_cancer_the_importance_of_screening_and_early_detection)

40. Good vs. bad fat (https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-

and-good)

41. TBI (http://www.traumaticbraininjury.com/understanding-tbi/)

42. Crohn’s disease and IBS (https://www.healthline.com/health/crohns-disease/crohns-ibd-uc-

difference)

43. Benign prostatic hyperplasia vs. prostate cancer (https://www.healthline.com/health/mens-

health/bph-vs-prostate-cancer)

44. Fibromyalgia (https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-

causes/syc-20354780)

45. Heartburn and GERD, how a healthy diet can improve them

(https://www.everydayhealth.com/gerd/preventing.aspx)

46. Herniated discs (https://www.mayoclinic.org/diseases-conditions/herniated-disk/symptoms-

causes/syc-20354095)

47. Anemia (https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-

20351360)

48. Zika (https://www.cdc.gov/zika/index.html)

49. Obesity epidemic

(http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/Obesity/Understanding-

the-American-Obesity-Epidemic_UCM_461650_Article.jsp#.W1ILNVZKj6o)

50. Gallstones (https://www.mayoclinic.org/diseases-conditions/gallstones/symptoms-causes/syc-

20354214)

51. Parkinson’s disease (https://www.mayoclinic.org/diseases-conditions/parkinsons-

disease/symptoms-causes/syc-20376055)

52. Edema (https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-

20366493)

53. Ulcers, common misconceptions (https://www.cdc.gov/ulcer/myth.htm)

54. RA (https://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/symptoms-

causes/syc-20353648)

55. MS (https://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/symptoms-

causes/syc-20353648)

56. Lupus (https://www.mayoclinic.org/diseases-conditions/lupus/symptoms-causes/syc-20365789)

57. Sciatica (https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-

20377435)

58. MRSA (https://www.mayoclinic.org/diseases-conditions/mrsa/symptoms-causes/syc-20375336)

59. Strep pharyngitis (https://www.aafp.org/afp/2009/0301/p383.html)

60. UTIs (https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-

causes/syc-20353447)

61. Chronic fatigue syndrome (https://www.mayoclinic.org/diseases-conditions/chronic-fatigue-

syndrome/symptoms-causes/syc-20360490)

62. Differences between hepatitis A, B, C (https://hepatitisc.net/answers/expert-answer-what-are-

the-differences-between-hepatitis-a-b-and-c/)

63. Tetanus, why the vaccine is life saving (https://www.cdc.gov/tetanus/about/index.html)

64. General info about vaccines, displace some of the myths surrounding them and discuss why they

are critical to public health (https://www.cdc.gov/vaccines/ed/patient-ed.html)

65. GMO foods (https://www.scientificamerican.com/article/the-truth-about-genetically-modified-

food/)

66. What are antioxidants? (https://www.medicalnewstoday.com/articles/301506.php)

67. How our metabolism is tied to our breathing (i.e. anion gaps and metabolic/respiratory

alkalosis/acidosis) (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5012236/)

68. Acne (https://www.mayoclinic.org/diseases-conditions/acne/symptoms-causes/syc-20368047)

69. Salt, in our diets and in our bodies (https://www.medicalnewstoday.com/articles/146677.php)

70. Cholesterol (https://www.medicalnewstoday.com/articles/9152.php)

71. Fecal transplants

(https://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_e

ndoscopy/fecal_transplantation.html)

72. Vitamin A (B-carotene) (https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/)

73. Celiac disease vs. gluten intolerance, why is this the new trend/treatment?

(https://www.realsimple.com/health/nutrition-diet/healthy-eating/non-celiac-gluten-free-

trend)

74. Framingham study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159698/)

75. Hernias (https://www.healthline.com/health/hernia)

76. Lyme disease (https://www.cdc.gov/lyme/index.html)

77. Pancreatic health (other hormones/enzymes released besides insulin that people may not know)

(https://www.everydayhealth.com/hs/exocrine-pancreatic-insufficiency/prevent-pancreatitis-

and-epi/)

78. Circadian rhythms

(https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx)

79. E. coli (https://www.cdc.gov/ecoli/index.html)

80. Gout (https://www.mayoclinic.org/diseases-conditions/gout/symptoms-causes/syc-20372897)

81. Nerves and how they work (https://health.howstuffworks.com/human-body/systems/nervous-

system/nerve.htm)

82. What our blood is made of (http://www.hematology.org/Patients/Basics/)

83. Potassium (https://www.medicalnewstoday.com/articles/287212.php)

84. Pneumothorax (https://www.mayoclinic.org/diseases-conditions/pneumothorax/symptoms-

causes/syc-20350367)

85. Prediabetes (https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-

causes/syc-20355278)

Topic: Daily Dozen App ● Intro: Change is hard, especially when it comes to food and the traditional American

diet.

● What is the daily dozen? -- list of essential plant-based foods for optimal health and

wellness created by Dr. Greger

● Designed as a checklist to show people it is easy to fit plant-based foods into the diet

● Benefits of plant-based diet:

○ Improve cardiovascular disease (reduces LDL cholesterol intake, reduces

toxic/inflammatory chemicals that can build atherosclerotic plaque, etc.) and

improves blood sugar in diabetics as well as vascular complications of diabetes

→ these are 2 major chronic conditions impacting the US currently

○ Many meat products have hormones and antibiotics to make them grow better

→ in turn some of these hormones are consumed by people and the antibiotics

are absorbed as well, contributing to antibiotic resistance (another major

concern in hospitals that people may have heard about on the news)

● Features of the app: Visualize what a portion size looks like, compare your habits over a

week or a month, app contains easy links to more information.

● Conclusion: Just remember- you don’t have to do all of this at once! This is a guide, and

even just parts, like drinking more water or getting some extra fruit can help your

health!

● Other facts/areas that may be of confusion about the app:

○ Cruciferous vegetables -- sulphoraphane liver enzyme boosting compound

derived from these specific vegetables

○ Flax seeds -- lignands to prevent cancer

Sources:

https://nutritionfacts.org/daily-dozen-challenge/

https://veganuary.com/starter-kit/dr-gregers-daily-dozen-checklist/

https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/

https://academic.oup.com/ajcn/article/78/3/544S/4689995

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315380/

Topic: Stress ● Intro: ask people what they think of when they think of stress

● Types of stressors, good vs bad stress (good ex. Planning a wedding, butterflies before

taking an exam, etc. to propel you toward your goals, bad ex. Constant worry about

health or job that ends up chronic or lasting for long periods)

● Mental effects of stress:

○ It has been shown that social stressors (due to race, gender, sexual orientation)

increase risk of mental health conditions

○ Childhood stressors (ACEs) are huge predictors of mental health condition

predisposition → dose response relationship, the more ACEs the worse

outcomes

● Physiological effects of stress:

○ Body releases cortisol and other hormones which can increase glucose

mobilization to raise blood glucose → over prolonged periods the increase in

blood glucose can lead to insulin resistance and can be stored as fat

○ Cortisol at high doses is also an immunosuppressant so you are more likely to get

sick during periods of high stress

○ There are countless physiological changes to your body in a stressed state; we

have evolved to deal with these stresses acutely, but over the long term they can

create true physiologic changes in our bodies leading to chronic conditions

● Conclusion: so what can you do?

○ Walking! → helps to relax and helps to counteract stress effects on the brain

○ Meditation

○ Get enough sleep → allows hormone levels to reset

○ ALWAYS ASK FOR HELP! → if your stress is starting to make you feel

overwhelmed, do not hesitate to talk to someone about this

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3050109/

https://www.jstor.org/stable/2137286?seq=1#page_scan_tab_contents

http://journals.sagepub.com/doi/abs/10.1177/135910539700200305

https://www.samhsa.gov/capt/practicing-effective-prevention/prevention-behavioral-

health/adverse-childhood-experiences

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

https://www.huffingtonpost.com/2013/05/21/exercise-reduces-stress-levels-anxiety-

cortisol_n_3307325.htm

Topic: Walking can increase blood

flow to the brain ● Intro: discuss major vessels to the brain and CNS (internal carotid,

vertebrals, Circle of Willis, etc.)

○ Cool fact that most people have all their major blood vessels

connected to each other inside the brain in the Circle of WIllis which

is designed to keep your brain supplied with blood even when one

artery may be blocked

● Despite the Circle of Willis and other mechanisms to keep the brain for all

circumstances, blockages to arteries in the brain can be devastating

(strokes and aneurysms result in nutrients and O2 not being delivered to

the brain tissue resulting in tissue death of the area perfused)

● How walking can help:

○ Increases blood flow through the internal carotid artery

○ Many studies have shown that exercise can aid in brain health, and

they seem to think the increased blood flow may be the link

○ Potential mechanisms: increasing HR can increase CO to pump more

blood to the brain

○ Exercise has also been shown to decrease inflammation in the brain,

increase memory and synaptic plasticity, and decrease risk for

cardiovascular disease which can lead to stroke and other brain

complications

Sources: https://www.sciencedaily.com/releases/2011/04/110412131921.htm

https://www.sciencedirect.com/science/article/pii/S0166223607001786

Topic: Sleep ● Intro: Getting enough sleep is a critically important, yet commonly

neglected health factor.

● Most adults need between 7 and 9 hours of sleep a night, and teenagers

need more!

● There are lots of reasons why you should put effort into getting enough

sleep. We’ve all probably experienced being tired the next day, feeling hazy

and maybe a bit moody, but there are other key effects of not getting

enough sleep.

○ Sleep is when your body consolidates your memories and helps them

to last for the long term. Not getting enough sleep can result in poor

memory.

○ Sleep helps you control your appetite. Sleep deprivation can lead to

your body releasing chemicals that signal for hunger.

● Sleep deprivation can also have long term effects:

○ Studies have shown that long term sleep deprivation decreases the

function of your immune system.

○ It also increases your risk for a wide range of diseases, including

diabetes, heart disease, and obesity.

● Also- not getting enough sleep can lead to a lower sex drive.

● Do you have trouble sleeping?

○ Make sure to avoid bright screens before bed.

○ Try and get some exercise during the day- exercise can help you

sleep.

● Conclusion: Try and get to bed early tonight!

https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#immune-

system

https://www.healthline.com/health/sleep-deprivation/effects-on-body#1

https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep

Topic: Vitamin D ● Intro: Vitamin D is a powerful and essential vitamin in your body that can

be produced in your skin by sun exposure.

● Vitamin D is essential for calcium absorption in your body- not getting

enough can lead to brittle bones and increase your risk of osteoporosis.

● Vitamin D isn’t stored for a long time, which means that deficiency can

especially be a problem in winter, when people are less likely to be outside.

● There are ways to get it outside of sun exposure: many types of fish have

some, as well as, of course, supplementation.

● Adequate vitamin D has been shown to help with a wide range of

conditions, including:

○ Dementia, cancer, multiple sclerosis.

○ Rickets- a disease you might have heard of before. A condition that

results in weak and/or stunted growth in children, it is primarily

caused by vitamin D deficiency.

● How much sun exposure is “enough” to get adequate vitamin D? That’s a

great question, because it varies wildly- time of day, season, location, and

skin color can all play a role. However, just by being out here walking with

us, you’re helping your body produce vitamin D!

● Conclusion: Vitamin D is just one reason why exercising outside is great, so

try to make it part of your daily habits!

Sources: https://www.medicinenet.com/vitamin_d_deficiency/article.htm#what_are_vita

min_d_deficiency_symptoms_and_signs_what_are_health_risks_of_vitamin_d_d

eficiency

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

https://www.medicalnewstoday.com/articles/161618.php

Topic: Know Your Veggies! ● Intro: ask people if they think corn and potatoes are veggies

● Just because something was grown on a farm doesn’t mean it is a vegetable

→ potatoes and corn are better classified as starches which are part of the

carbohydrate category

● Tomatoes and avocados are actually fruits, although these are very healthy

○ Tomatoes have healthy antioxidants

○ Avocados are a healthy fat that can promote weight loss and reduce

cholesterol

● Kale -- high in antioxidants for anti-cancer and anti-inflammatory effects,

also promotes urinary health

● Black beans -- these, although they are another plant, are technically

legumes, not veggies, but they are an excellent source of protein, fat, and

iron so they act as a great substitute for meat products

○ Meat products can have hormones and antibiotics that may not be

the healthiest

● Green leafy vegetables have high amounts of folic acid (cell division and

nucleotide synthesis and crucial for embryonic development), niacin/vitB3

(for NAD and NADP electron acceptors which are important for metabolism

and anti-inflammatory processes), coA/vitB5 (for many cellular processes),

vitE (protection against oxidative damage)

● Conclusion: it is important to know which veggies are the most nutritious,

and what plants are actually veggies because they are vital to a healthy

diet.

Sources: Superfoods fact sheet courtesy of Walk with a Doc

Topic: Microbiota and Human Health ● Intro: ask people if they have heard anything about the microbiota recently

and what it is

● Definition of the human microbiome: the ecosystem of bacteria and other

microbes that are present on or in the human being → although there are

countless microbial species in the gut, it is a common misperception that

the GI tract is the only place you can find microbes

● There is emerging research and evidence for a “microbial cloud” of

microbes on essentially all bodily surfaces

○ Microbes on the skin might be aid in the barrier function of skin

○ Microbes of the gut help in digestions, production of secondary bile

salts, and protection against invaders

● There are implications for many diseases that are due to disturbances in

the microbiome

○ The most common of these are GI problems: C. difficile is a perfect

example of an opportunistic pathogen that can arise in patients on

antibiotics because ANTIBIOTICS KILL SOME OF THE GOOD MICROBES

TOO that typically keep C. diff at bay

● The “microbial cloud” is important for priming/training our immune

systems so disruptions have been linked to some autoimmune disorders

○ Ex. There is emerging evidence for disruption of the microbiome and

Type I diabetes

Sources: https://www.ncbi.nlm.nih.gov/pubmed/28069754

https://www.ted.com/talks/jonathan_eisen_meet_your_microbes

Topic: Walking with Friends ● Intro: ask people if they find it easier to complete a challenge when they

have someone else to do it with

● Having someone to walk with may make you more inclined to go for that

walk because of the accountability behind the fact that someone else is

going to do it and they are expecting you to be there too

● Socializing and have a support system for a change, like changes in exercise

habits, are key to healthy outcomes and longevity

○ Ex. Roseto effect -- small community in PA of Italian immigrants were

shown to live long lives because of the tightness and closeness of the

community and they willingness to foster support and social

interaction

● Walking with friends is a great way to catch up and socialize while also

getting in some exercise for the day → 2 birds with 1 stone!

● Walking has also been shown to improve relationships to build new

friendships and strengthen existing ones

● Conclusion: grab a buddy and hit the trails, or even better, bring them to

Walk with a Doc!

Sources: http://www.classycareergirl.com/2017/03/accountability-partners-secret-success/

https://www.success.com/article/8-reasons-why-walks-are-good-for-relationships

Topic: Walking and Bone Health ● Intro: walking is a great way to strengthen and remodel bone to keep you

strong and mobile.

● Bone is a dynamic organ! → even though growth plates tend to fuse around

adolescence, bone is actively being resorbed and built in a balanced

manner in a normal adult

● Two main cells are responsible for bone changes: osteoclasts resorb bone

and osteoblasts make bone

● Mechanical force from walking and exercise helps promote bone growth

and remodeling

● Many people, especially women over menopausal age, tend to have issues

with osteoporosis or brittle bones

○ Physiological reasons: estrogen helps build bone, but post-

menopausal women don’t make much estrogen so bones can’t build

as well, could be due to lack of vitamin D because as people get older

they may not be spending as much time outside, etc.

● Walking can not only help build stronger bone, but it can also strengthen

the muscles surrounding the bone to improve balance and independence in

someone with osteoporosis

Sources: https://www.webmd.com/osteoporosis/features/bone-strength-exercisies#1

https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-

20044989

https://americanbonehealth.org/exercise/is-walking-good-for-bone-health/

Topic: The Good and Bad of Protein ● Intro: protein is a macromolecule that is essential to life

● Protein is composed of units called amino acids

● We make billions of proteins every hour!

● Why is eating protein good?

○ Since we make proteins, we also make their component amino acids,

however there are some that we cannot make so we need them from

our foods

○ Proteins are absolutely necessary for every single one of our cells to

function properly

○ Proteins help build muscle to make you strong

○ Protein keeps you full for longer

○ Protein takes more energy to digest than carbs so it may promote

weight loss

● Why is eating too much protein bad?

○ Animal protein can be treated with hormones and antibiotics to

make the animal larger and more meaty

○ Too much protein releases chemicals into the bloodstream that need

to be neutralized by Ca which tends to be mobilized from the bone,

contributing to osteoporosis

○ Some people on diets may try to eliminate carbs and replace them

with protein, but your body needs carbs! → your brain needs glucose

(from carbs) to function and cannot convert protein into the

necessary metabolites

● For a 150lb person they should consume 54g protein per day (0.8g per lb)

to make up about 15% of daily calories

Sources:

https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-

overdo-it-201305016145

Topic: Eating Out Survival Guide ● Intro: A common misconception: eating out at a restaurant is often not

much better than fast food! Both restaurants and some fast food joints

offer something in the way of healthy options, but a burger at a restaurant

won’t be much better than a fast food burger. And some restaurants go

way in excess on portion sizes, meaning you can actually be more prone to

overeating.

● A new study: people who dine out frequently increase their exposure to

chemicals called phthalates, which disrupt hormones in your body.

● Everyone likes to go out for dinner sometimes, so here are a few tips:

○ Drink lots of water! Water fills you up, meaning you’ll consume less

calories overall. Soft drinks are worth avoiding: the size of drinks in

restaurants, especially with refills, are incredible. Water is good for

you, and it’s usually free!

○ Get your sauces and dressings on the side. Even a really healthy salad

can have an enormous amount of calories added by an excess of

dressing.

○ Check the calories- many restaurants, especially chains, have a listing

of calories for each of their meal options, though you might have to

ask for it. If you usually eyeball what the healthiest option is, seeing

the calorie counts might surprise you!

● Conclusion: Cooking takes more work, but it’s healthier, and cheaper. If you

do eat out, do so smartly and you can really cut down on the calories!

https://www.healthline.com/nutrition/20-healthy-tips-for-eating-out#section3

https://www.healthline.com/health-news/sit-down-restaurant-food-isnt-

nutritionally-much-better-than-fast-food-070615

https://www.healthline.com/health-news/dining-out-increases-exposure-to-

hormone-disrupting-chemicals#1

Topic: Resources in Lehigh Valley ● Intro: Today we’re going to cover a few free resources available in the area

that you might be interested in.

● Silver Sneakers- a program for adults over 65, free with a qualifying health

plan, that gives access to many gyms and fitness centers across the country.

○ Participating locations in Bethlehem include: Bethlehem YMCA, Retro

Fitness, and Bethlehem Township Community Center.

○ Check out https://www.silversneakers.com/ for more!

● Resources for Children- Community Services for Children puts out a yearly

resource booklet with a huge variety of offerings.

○ Check out: https://www.cscinc.org/wp-

content/uploads/2015/04/2017-2018-Community-Resource-

Booklet.pdf

Topic: Signs of Anxiety and

Depression ● Intro: Anxiety and Depression are things that most, if not all of us, have

experienced at one point or another. However, they can be difficult to talk

about, and extremely difficult for a person who is suffering from them to

admit, so today, we’re going to cover some of the most common signs.

○ Increased fatigue and sleep problems- these two signs are

interlinked, but both can be a result of underlying depression.

○ Changes in appetite and weight- these can fluctuate considerably- for

one person, they might eat more and gain weight, while others might

experience a loss of appetite.

○ Uncontrollable emotions and irritability- a wildly varied emotional

state is also a common sign.

● Symptoms of Anxiety- anxiety can be caused by depression, or be a

problem of its own. Signs of anxiety include feelings of being nervous,

restless or tense, an increased heart rate, sweating, having trouble

concentrating, and having a persistent sense of worry, danger or doom.

● Exercise can help! If there’s someone who you think might be dealing with

these issues, try to get them out walking.

● Conclusion: Depression can be hard to notice, and can have very dangerous

consequences. As we’ve seen in some of the recent news, prominent

celebrities whose closest friends thought they were healthy and happy

were suffering deeply on the inside. Pay close attention to people you care

about!

https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

https://www.healthline.com/health/depression/recognizing-symptoms#appetite-changes

https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

Topic: Diabetes ● Intro: Diabetes is a nationwide epidemic.

● But what actually is diabetes?

● Type 1 vs. Type 2

● Walking can help!

● However, if you are on medication for diabetes, be careful and mindful of

your blood glucose! Exercise lifestyle changes can require a medication

regime change.

http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-

and-exercise.html

https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercise

Topic: Post-Workout Nutrition ● Intro: While exercise actually helps us control our appetite, it’s also natural

to be a bit hungry at the end of a lengthy walk or run. The question then

becomes… what should I eat?

● When you exercise, your body uses up glycogen, the stored form of glucose

(sugar). Post exercise, your body tries to replenish these stores- and eating

properly can help your body do this.

○ Carbohydrates are especially important for renewing your glycogen.

○ Good sources of carbs: fruits, rice, oatmeal, potatoes, and dark, leafy

green vegetables.

● Exercise also causes your body to break down some of your muscle.

○ Consuming protein after exercise is key for repairing and rebuilding

muscle.

○ Good sources of protein: eggs, yogurt, cottage cheese, chicken, fish.

● Even more important than any sort of food: water!

○ As you exercise, you lose both water and electrolytes through your

skin via sweat. Vigorous exercise while neglecting to drink can lead to

severe dehydration.

○ Make sure to drink lots of water both after and before you exercise!

● Conclusion: Eating after, or even before exercise isn’t a bad thing. Just

make sure you’re eating healthy, and don’t overdo it.

https://www.healthline.com/nutrition/eat-after-workout#section6